Tuesday 9.8.2020

"FITNESS"

A. Every minute, on the minute, for 16 minutes (4 sets):Minute 1 – Barbell or Dumbbell Push Press x 6 repsMinute 2 – Single Arm Dumbbell or Kettlebell Row x 8 reps Left Arm @2111Minute 3 – Single Arm Dumbbell or Kettlebell Row x 8 reps Right Arm @2111Minute 4 – Flutter Kicks x 20-30 secondsB. For time:40 Calorie Row40 Kettlebell Swings40 Single Arm Kettlebell Front Racked Walking Lunges (switch arms every 10 reps)

"PERFORMANCE"

A. Take 15 minutes to build to a heavy single Clean & JerkB. For time:40 Calorie Row30 Chest-to-Bar Pull-ups20 Ground to Overhead (155/105 lb)

"AEROBIC DEVELOPMENT"

Ten rounds for time of:400m Bike Erg200m Ski*Track your time for each round, with the goal of staying consistent OR going slightly faster each round.